5 Warning Signs to Help Prevent Cramps!
Learn the five warning signs of impending cramps and act immediately to get back into your run strong! Proper hydration and replenishing electrolytes with Endurolytes caps, Endurolytes Fizz, or Endurolytes Extreme are key factors!
During races or training sessions, few things can become as unpleasant or force you to stop as muscle cramps. The problem is that the signs our body gives us as a warning of what is coming can very easily be overlooked or go unnoticed, reducing the time available to address the “problem”.
There are many theories about the causes and mechanisms behind cramps, but they are often caused by inadequate hydration and/or electrolyte replenishment—conditions that can be reversed if you identify the signs early.
There are many theories about the causes and mechanisms behind cramps, but they are often caused by inadequate hydration and/or electrolyte replenishment—conditions that can be reversed if you identify the signs early.
1) Your urine is dark yellow. As the body becomes dehydrated, urine becomes darker. The colour is dark yellow, rather than the bright, vivid yellow that may be caused by vitamin B2, for example.
2) Frequent urination. Drinking large amounts of water before a race or consuming too many fluids during a race often leads to a dilution of the electrolyte concentration in the blood plasma, as well as more frequent urination. This phenomenon is also known as dilutional hyponatraemia and, in addition to cramps, can have serious health consequences.
3) You are not moving “smoothly”. If your running technique or pedalling cadence changes significantly, muscle function is very likely to be impaired. Your muscles are not “firing” properly. This is another sign that there is an electrolyte deficiency; if it is not addressed, cramps are the next stage!
4) Mood changes. Electrolytes play an important role in the function of the thyroid and adrenal glands. Impaired function of these organs leads to mental changes such as confusion, despair, drowsiness, depression, etc.
5) You feel nauseous and “dizzy”. If you are hydrating properly and replenishing energy adequately but still do not feel well, you are most likely deficient in electrolytes. Soon, mild dizziness may develop into headaches, and cramps will begin to appear later.
4) Mood changes. Electrolytes play an important role in the function of the thyroid and adrenal glands. Impaired function of these organs leads to mental changes such as confusion, despair, drowsiness, depression, etc.
5) You feel nauseous and “dizzy”. If you are hydrating properly and replenishing energy adequately but still do not feel well, you are most likely deficient in electrolytes. Soon, mild dizziness may develop into headaches, and cramps will begin to appear later.
Stop cramps before they even begin!
If you hydrate and replenish electrolytes consistently from the beginning of exercise, you will probably not experience any of the warning signs above. However, if you experience one or more of these symptoms, here are some guidelines to help you recover as quickly as possible and avoid cramps.
Hydration
During races or training sessions, try to consume 600–700 ml/hour, with a variation of ± 100ml depending on your body weight and the weather conditions. It is important to emphasise that acclimatisation to the race climate also plays an important role. You should also know that excessive hydration can have negative effects (dilutional hyponatraemia). A general guideline for your daily hydration is to drink approximately 30–35 ml per kilogram of body weight per day. If you generally consume less, you should gradually increase your hydration to reach these levels.
Replenish your lost electrolytes.
Proper electrolyte replenishment before, during and after races and training sessions is just as important as proper hydration.
Take 1 Endurolytes capsule or half an Endurolytes Fizz tablet for every 25–30 kg per hour. In hot weather conditions, 1–2 Endurolytes Extreme capsules will fully cover your needs.
Take 1 Endurolytes capsule or half an Endurolytes Fizz tablet for every 25–30 kg per hour. In hot weather conditions, 1–2 Endurolytes Extreme capsules will fully cover your needs.
Source: www.hammernutrition.gr
